Light can speed your body clock toward a new timezone, or push it the wrong way. Fill in your trip and get a day-by-day plan for when to 😎 glasses on and when to ☀️ seek bright light.
| Day | Body-clock low point | 😎 Glasses on / avoid light | ☀️ Seek bright light | Body expects sleep |
|---|
All times are destination local time. “Body expects sleep” is where your internal clock will be, not what you must do. Sleep when you can, and stay in dim light or wear the glasses if you’re awake in an “avoid” window. If a “seek” window is in the dark, use a very bright lamp or just skip it.
Tell the AI about your situation: meetings, naps, melatonin, whether you’re a night owl, flight times. It will adjust the advice. The schedule numbers above stay as they are.
Questions are sent to an AI model (Cloudflare Workers AI) to generate the answer. Don’t include personal or medical details. This is educational, not medical advice.
Your body temperature bottoms out about 2–3 hours before you naturally wake. Lightbefore that low point pushes your clock later; light after it pulls your clock earlier. The plan moves that low point about 1 hour/day eastward (earlier) or 1.5 hours/day westward (later) and picks the shorter direction. The real rate varies from person to person, so treat this as a good starting point, not a guarantee.